Smoked tempeh holds its own in this rich, spicy New Orleans favourite, and nicely complements the milder red beans. Browned flour takes the place of the usual dark roux, lowering the fat content of the dish with little loss of flavour.
1/2 cup (125 mL) unbleached all-purpose flour
2 Tbsp (30 mL) dark sesame oil, divided
8 oz (230 g) fresh or frozen baby okra, ends trimmed and chopped into 1/2 in (1.25 cm) thick rounds
2 Tbsp (30 mL) extra-virgin olive oil
1 large onion, chopped
2 large garlic cloves, minced
2 stalks celery, sliced
1 large bell pepper (any colour), seeded and chopped
10 green onions, chopped
4 cups (1 L) cold low-sodium vegan “chicken-style” broth (see recipe here)
14 oz (420 mL) can low-sodium diced tomatoes and juice
8 oz (230 g) smoked tempeh, cut into 1/2 in (1.25 cm) cubes
2 cups (500 mL) cooked small red beans or kidney beans, or 1 - 19 oz (540 mL) can, drained and rinsed
1 large bay leaf
1 tsp (5 mL) dried thyme
1 tsp (5 mL) liquid smoke
1/4 tsp (1 mL) cayenne pepper
Salt and freshly ground black pepper to taste
To make browned flour, heat dry cast iron skillet over medium heat. Add flour and stir constantly until it is as dark as coffee, being careful not to burn it. Don’t leave it alone for a minute! Take it off the heat as soon as it is the right colour and set aside.
Heat 1 Tbsp (15 ml) sesame oil in large heavy pot over medium heat and sauté okra for about 5 minutes. Remove okra and set aside.
In same pot add remaining sesame oil and olive oil in large heavy pot. Add onion, garlic, celery, bell pepper, and green onions. Sauté until onion softens. Stir in browned flour, then broth, tomatoes, okra, tempeh, red beans, bay leaf, thyme, liquid smoke, and cayenne pepper. Bring to a boil, then lower heat, cover, and simmer for 1 hour.
Taste gumbo for salt, and add pepper liberally. Spoon gumbo over rice, if desired.
Each serving contains: 260 calories; 14 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 27 g carbohydrates; 8.5 g fibre; 135 mg sodium
Did you know?
Okra is a vegetable commonly used in southern US and Creole cooking and in African, Middle Eastern, Greek, Turkish, Indian, Caribbean, and South American cuisines. Okra, like eggplant, oatmeal, barley, and psyllium, contains viscous fibre, which traps dietary cholesterol and fat in the digestive tract and speeds their removal from the body.
source: "Tempeh for Dinner", alive #358, August 2012
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.